The Pilatesology Encyclopedia

Goals & Benefits

  • Stabilizes the core while strengthening the hips.
  • Encourages flexibility in the back of the legs, hips and outer leg (iliotibial band).
  • Encourages length in the spine.
  • Strengthens the connection of the legs to the core by engaging the seat.

Tips & Cues

  • Shoulders and head must always remain flat on the mat and neck remains long.
  • Hold the upper leg steady a the end of each circle by deepening the abdominals.  Anchor the lower leg.
  • Practitioner may start with smaller circles until he or she can stabilize the torso.